Workout Routine

Test

by Veguigui

Workouts

Workout 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
240 sec
2
–
–
5
240 sec
3
–
–
5
240 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

bench press

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
240 sec
2
–
–
5
240 sec
3
–
–
5
240 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

dip

3 sets

LEGS

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
240 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

hack squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

romanian deadlift

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

leg curl

3 sets

deficit deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

deficit deadlift

1 sets

Workout 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets